Wellness Corner

Master Your Metabolism

We have all heard time and time again, "I can't lose weight because of my metabolism". In this article, we will dissect the truth behind your metabolism; what it is, what it does, and how to make it work for you.

What is your metabolism?
Your metabolism involves a complex network of enzymes and hormones that convert food into fuel. Your metabolism also determines how efficiently you burn that fuel. If you have a high metabolism, this means that your body will convert food into fuel quickly. If you have a slow metabolism, this means that your body converts food in fuel at a slower rate. Where your metabolism falls will ultimately determine how easy it is for you to gain weight, and to lose weight.

What factors effect your metabolism making it faster or slower?

1. Age - Age is a big factor in how quickly/slowly your metabolism is. In most individuals, the younger you are, the faster your metabolism. Metabolism generally slows down over time. Experts say that your metabolism slows down about 5% per decade after the age of 40.
2. Gender - Men typically have higher metabolisms than women. Men also typically have higher percentages of lean body mass (muscles) which can mean higher metabolisms.
3. Heredity - Your family history also plays a part. If the majority of your family has a slow metabolism, chances are you will too. However, this may not always be the case. Some people just burn calories at a faster or slower rate than others.

Did you know?
Here is a fact that is unknown to most people. The more over weight you are, the higher your metabolism is likely to be running. This is due to the fact that  body has to work much harder to carry around extra weight. This is also a contributing factor why it is generally easiest to lose weight in the early stages of a diet. Once cutting out a number of calories your body immediately responds, especially for those who are over  weight.

How can you master your metabolism?
While certain factors cannot be changed that can cause your metabolism to run slow, there are indeed certain factors that you change to maximize your metabolism. Here are some ideas:

• Exercise: Aerobic workouts will boost your metabolism in a short amount of time. Weight training to build muscles will increase your metabolism gradually over time. A combination of these two can provide that extra boost you are looking for.Muscles burn more calories than fat, so increases your muscle mass will boost your metabolism. Having extra muscle also means you can eat more and gain less making it easier to maintain your weight.
• Eat more often: This does not mean you should have more meals throughout the day, but you should have smaller meals more frequently. The longer your wait between meals, the more your metabolism slows down to compensate for this. For example: If you have breakfast at 8am, and then do not eat again until lunch at 12:30pm, during this time your body will have to adjust your metabolism so that you have a sufficient amount of fuel to function. Eating more frequent smaller meals will allow your body to balance out your metabolism instead of hitting all those highs and lows!
• Eat better: Eating healthy does not have to be as dull and boring as it may seem! Fruits and vegetables can be delicious by themselves, but don't hesitate to try new and different ways of preparation. Processed foods are higher in fat, calories and carbohydrates, and while they may make you full, you have to pay the price!
• Drink enough water: Getting the recommended 64oz. of water every day will ensure that your body is well hydrated which is a must for the metabolism process.
• Try a B vitamin or CoQ10: If you are feeling fatigued and sluggish, try taking a B vitamin such as B-12 for an energy boost or the supplement CoQ10 which supplies muscles with energy.